A: E2M for 16 min
2x C&J
Build up in weight
or
practice C&J for 16min

B: 8min amrap:
6 thrusters 42/30
10 Ball slams

Käytä 10 min
- rullaa pohkeet 2 min/pohje
- rullaa reidet 2 min/reisi
- Käy lacrosse-pallolla yläselkä läpi

Tehdään joko tunnilla tai tunnin jälkeen.

50 WB
50 Pull up
50 DU
50 KB Swing
50 Box jump
50 DB Snatch
50 Cal Row
50 K2E
50 Hang Clean
50 Burpee

EMOM 15

Min 1: Row 10-15 cal
Min 2: Farmer's carry 40s.
Min 3: Wallball x10-15

1.
6min EMOM
3 Snatch @ 70%

2.
6min EMOM
2 Power Clean & Push Jerk @ 65-70%

3.
30min EMOM
1: 7 Unbroken Toes to Bar
2: 15 KB SDHP 32/24kg
3: 30 Double Under + 5 Pullup

Hang above the knee
-60/65/5x70%
-E2momx7 (14min)

lepoja

5 RFT

• 10 Bar facing burbees
• 5 Hang Power Cleans 60kg
• 1 Muscle up
• 1 Ring Dip
• 1 Muscle up
• 2 Ring Dips
• 1 Muscle up
• 3 Ring Dips

1 round

Halting clean deadlift x 5
Clean pull x 5
Clean high Pull x 5
(5 sec eccentric)

1 Round

Muscle clean + Strict Press x 5
Power clean + Push Press x 5
Power Clean + FS + Push Jerk x 5
Full Clean = Split Jerk x 5

Strength

clean deadlift off riser to power position x 5 x 4 @ 85%

jerk recoveries 5 x 2 @ 90%

1 RM Clean & Jerk